Chronic inflammation can contribute to a host of health issues, including joint pain, heart disease, gut dysbiosis, and even poor mental health. The good news is that one of the most effective ways to combat inflammation is through a nutrient-rich diet — especially meals packed with anti-inflammatory ingredients and high-quality protein sources. Whether you’re a meat lover or follow a plant-based lifestyle, there are so many anti-inflammatory and protein-packed dinner options to help slow aging, protect against chronic disease, and supply the protein needed to fuel your mind and body.
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15 High-Protein Anti-Inflammatory Dinner Recipes For Optimal Health
#1 Simple Paleo Meat & Veggies
Made with less than 10 ingredients, this simple paleo meat & veggies dish is a perfect balance of nutrient-dense macronutrients. Grass-fed beef provides a lean source of protein and iron, while sweet potatoes and broccoli deliver fiber, antioxidants, and essential vitamins like vitamin A and C. Flavored with fresh rosemary and pesto for an added anti-inflammatory boost, this meal is both satisfying and beneficial for overall health and wellness.
Ingredients:
- 1 sweet potato, cut into wedges
- 2 tbsp olive oil
- 2 tbsp fresh rosemary, chopped
- sea salt & black pepper, to taste
- 1 head broccoli, cut into florets
- 7 oz grass-fed beef, cut into strips
- 1 bunch asparagus
- 2 tbsp pesto
Directions:
Step #1: Start by preheating the oven to 350°F and line a baking tray with parchment paper.
Step #2: Add the sweet potato wedges in a bowl and drizzle with 1 tablespoon of olive oil. Add the chopped rosemary, salt, and pepper to toss to combine.
Step #3: Add the sweet potato wedges on the lined baking tray and roast for 25 minutes.
Step #4: Remove the sweet potato wedges from the oven and add the broccoli and asparagus to the baking tray. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Bake for an additional 10 minutes or until the vegetables are tender.
Step #5: While the vegetables are roasting, season the steak with salt and pepper and cook in a skillet with additional oil over medium heat. Cook for about 4 minutes on each side or until cooked to your liking.
Step #6: Divide the steak strips between two plates and serve with the roasted vegetables.
Step #7: Top the steak strips with a dollop of pesto and enjoy!
#2 One Pan Herb Crusted Salmon With Sweet Potatoes & Greens
This one pan herb crusted salmon dish is a nutrient-packed meal that’s simple, satiating, and full of flavor. Omega-3-rich salmon fights inflammation while supporting heart and brain health, and sweet potatoes, kale, and broccoli provide antioxidants, fiber, and essential vitamins — all in one pan.
Ingredients:
- 2 sweet potatoes, cut into wedges
- ½ head broccoli
- 3 tbsp olive oil
- sea salt & black pepper, to taste
- ½ cup almond, chopped
- 1 handful fresh parsley
- 1 handful basil leaf
- 2 salmon fillets
- 2 cups kale, chopped
Directions:
Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.
Step #2: Arrange the sweet potato and broccoli on the lined baking tray. Drizzle with 1 tablespoon olive oil and season generously with salt and pepper. Roast in the oven for 40 minutes.
Step #3: While the vegetables are cooking, add the almonds, herbs, 1 tablespoon of the olive oil, and a sprinkle of sea salt and pepper to a food processor and process until combined.
Step #4: After the vegetables have been cooking for 25 minutes, remove the pan from the oven and make room for the salmon fillets.
Step #5: Add the salmon fillets to the baking tray and coat with the herb crust. Add the kale and drizzle with the rest of the olive oil. Bake for another 12-15 minutes or until the salmon is cooked.
Step #6: Once cooked, enjoy the cooked salmon with the roasted vegetables and kale.
#3 Maple Chili Salmon Bites
Inspired by the viral salmon bites, these maple chili salmon bites are a protein-packed dish perfect for a quick, flavorful meal. The combination of maple syrup and chili powder adds a delicious sweet-and-spicy contrast, while the salmon provides a rich source of omega-3s and protein for anti-aging and anti-inflammatory benefits.
Ingredients:
- 1 lbs salmon fillet, skin removed
- 2 tbsp olive oil
- 1 tbsp maple syrup
- ½ tsp ground chili powder
- 1 clove garlic, minced
- 1 pinch sea salt
- Black sesame seeds, to garnish
Directions:
Step #1: Start by cutting the salmon into 1-inch cubes and add to a mixing bowl. Add 1 tbsp. of olive oil, maple syrup, chili powder, paprika, garlic, and sea salt. Stir to combine.
Step #2: Next, heat a large skillet over medium heat with the additional 1 tbsp. of olive oil and add the salmon cubes. Cook for 4-5 minutes on each side.
Step #3: Once browned and cooked through, remove the salmon cubes from the pan and garnish with sesame seeds.
#4 Mediterranean Three-Bean Salad with Grilled Chicken
Dense bean salads have gained popularity all over social media for their protein-packed, fiber-rich benefits. This Mediterranean-inspired version — made with beans like chickpeas, kidney beans, and black beans — is loaded with anti-inflammatory properties and protein-rich ingredients, making it the perfect dinner for something light yet filling.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 can kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 red bell pepper, diced
- 1 cucumber, diced
- ½ red onion, finely chopped
- 1 cup cherry tomatoes, halved
- ¼ cup Kalamata olives, sliced
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Sea salt and black pepper, to taste
- 2 grilled chicken breasts, sliced
- Fresh parsley, chopped, for garnish
Directions:
Step #1: In a large bowl, combine chickpeas, kidney beans, black beans, diced red bell pepper, cucumber, red onion, cherry tomatoes, and Kalamata olives.
Step #2: In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, sea salt, and black pepper.
Step #3: Pour the dressing over the bean and vegetable mixture and toss until everything is well-coated.
Step #4: Slice the grilled chicken breasts and arrange them on top of the bean salad.
Step #5: Garnish with fresh chopped parsley.
Step #6: Chill in the fridge for 30 minutes to allow flavors to meld, then serve and enjoy!
#5 Anti-Inflammatory Chimichurri Salad
Full of fresh flavor from herby chimichurri sauce, this anti-inflammatory and protein-packed salad is the perfect dish for dinner when you want something simple, healthy, and refreshing. Cilantro and parsley deliver anti-inflammatory and antioxidant benefits, while arugula adds a peppery flavor packed with vitamins. Topped with salmon, this salad is a light, nutrient-dense option that supports heart health and reduces inflammation in a tasty way.
Ingredients:
- ¼ cup olive oil
- 1 tbsp red wine vinegar
- ½ cup cilantro
- ⅓ cup fresh parsley
- 1 clove garlic
- ¼ tsp crushed red pepper
- 1 pinch sea salt & black pepper
- 4 salmon fillets, skin removed
- 1 lbs arugula
- Cooking spray
Directions:
Step #1: Start by making the chimichurri sauce by adding the olive oil, red wine vinegar, cilantro, parsley, garlic, crushed red pepper, salt, and pepper to a food processor and blend until smooth. Transfer into a serving bowl.
Step #2: Next, preheat a large skillet over medium heat and spray with avocado or olive oil cooking spray. Add the salmon fillets and cook for about 3 minutes on one side or until charred. Flip the fillets and pour about ¾ of the chimichurri sauce over the salmon fillets, reserving a small amount to serve. Cook for another 3-5 minutes or until cooked through.
Step #3: Add the arugula with an extra pinch of salt and pepper and saute until wilted. Remove from heat.
Step #4: Add the arugula to serving plates and top with the salmon fillets and a drizzle of extra chimichurri sauce. Enjoy!
#6 Basil Tuna Pasta Bake
This basil tuna pasta bake is a low-carb, high-protein dish that uses zucchini noodles as a nutritious base. It’s made with canned tuna (an easy-prep option) for lean protein and omega-3s and fresh basil and pesto for added anti-inflammatory benefits and flavor. To make it dairy-free, simply opt for a nut or seed-based parmesan alternative, and enjoy it as a heart-healthy dinner.
Ingredients:
- 4 large zucchini
- 1 tbsp olive oil
- 1 cup pasta sauce (no-added-sugar)
- 10 oz canned tuna, drained
- ½ red onion, diced
- 1 tbsp pesto
- ½ cup basil leaf, chopped
- Oregano, to taste
- 2 tbsp parmesan cheese, grated
- Sea salt & black pepper, to taste
Directions:
Step #1: Start by preheating the oven to 350°F and line a baking sheet with parchment paper.
Step #2: Using a vegetable spiralizer, spiralize the zucchini and spread on the parchment-lined baking sheet. Drizzle with olive oil and season with salt and pepper.
Step #3: Spoon the pasta sauce over the zucchini noodles and top with the tuna, onion, pesto, oregano, and basil. Sprinkle with grated parmesan cheese.
Step #4: Bake for 20-25 minutes or until the top is golden.
Step #5: Serve with an extra sprinkle of parmesan cheese if desired.
#7 Chicken and Vegetable Skewers With Tahini Sauce
This colorful and protein-packed dinner idea is full of anti-inflammatory and antioxidant-rich nutrients, thanks to veggies like bell peppers, zucchini, tomatoes, and red onions. Swap chicken for any lean protein of choice, and modify with any additional seasonal veggies you’d like!
Ingredients:
- 1 lb chicken breast, cut into chunks
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 1 red onion, cut into chunks
- 2 tbsp olive oil
- Sea salt and black pepper, to taste
- 1 tsp dried oregano
- ½ cup tahini
- 2 tbsp lemon juice
- 1 clove garlic, minced
- 2-3 tbsp water (as needed to thin the sauce)
Directions:
Step #1: Preheat your grill or oven to medium-high heat. Meanwhile, cut the chicken into bite-sized chunks.
Step #2: In a large bowl, toss the chicken pieces with olive oil, sea salt, black pepper, and dried oregano.
Step #3: Thread the chicken and vegetables onto skewers, alternating between chicken and vegetables.
Step #4: Grill or bake the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
Step #5: While the skewers are cooking, prepare the tahini sauce. In a bowl, whisk together tahini, lemon juice, minced garlic, and a little water until smooth and creamy. Adjust the water to reach your desired consistency.
Step #6: Once the skewers are cooked, remove them from the grill or oven and serve with the tahini sauce drizzled on top or on the side. Serve and enjoy!
#8 Protein-Packed Stuffed Sweet Potatoes
These protein-packed stuffed sweet potatoes are a nourishing, plant-based meal loaded with fiber, healthy fats, and protein. Sweet potatoes provide a rich source of vitamins and antioxidants, while lentils and pumpkin seeds offer a nutritious plant-based protein boost. Topped with creamy avocados and tahini sauce, this anti-inflammatory dinner is the perfect vegan-friendly dish for supporting digestion and overall wellness.
Ingredients:
- 4 sweet potatoes
- 1 cup lentils, cooked
- 2 avocados
- 2 tbsp pumpkin seeds
- 2 tbsp fresh parsley, chopped
- 1 tsp crushed red pepper
- Sea salt & black pepper, to taste
- 3 tbsp lemon juice
- 2 tbsp tahini
- ¼ cup warm water
- 1 tsp ground cumin
- 1 tsp garlic powder
Directions:
Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.
Step #2: Place the sweet potatoes evenly on the tray, and using a fork, poke holes in each sweet potato. Bake for 45-60 minutes or until the sweet potatoes are soft and cooked through.
Step #3: While the sweet potatoes are cooking, add the avocados to a bowl with salt and pepper and mash. Set aside.
Step #4: Make the dressing by adding the lemon juice, tahini, water, cumin, garlic, salt, and pepper to a mixing bowl and whisk. Set aside.
Step #5: Once the sweet potatoes are cooked, remove them from the oven and allow them to cool slightly before cutting them in half. Scrape half of the sweet potato flesh out, add the cooked lentils, and add back to the oven for another 5 minutes.
Step #6: Remove sweet potato and top with avocado, pumpkin seeds, chopped parsley, and red pepper flakes.
Step #7: Drizzle with the dressing and enjoy!
#9 Super Greens Pesto Noodles
Craving a light yet filling meal packed with fiber, protein, and essential nutrients? This better-for-you pasta dish is just that. It’s made with zucchini noodles and broccoli for a low-calorie, water-rich base full of vitamins and antioxidants, and packed with cannellini beans for plant-based protein to keep you satiated.
Ingredients:
- 2 cups zucchini noodles
- 2 tbsp olive oil
- 1 cup broccoli florets, chopped
- 2 tbsp pesto
- 1 green onion, chopped
- Sea salt & black pepper, to taste
- ½ cup cannellini beans
- 1 tsp crushed red pepper
- Chopped basil, to serve
Directions:
Step #1: Start by heating 1 tablespoon of olive oil in a skillet over medium heat.
Step #2: Add the zucchini noodles to the pan and sauté for 2-3 minutes or until the zucchini noodles start to soften.
Step #3: Add the chopped broccoli, pesto, green onion, and the other 1 tablespoon of olive oil. Season with salt and pepper and sauté for an additional 2 minutes.
Step #4: Serve with cannellini beans, red pepper flakes, and fresh basil. Enjoy!
#10 Greek Yogurt Chicken With Cucumber Tomato Salad
Cucumber salads are trending, and this Mediterranean-inspired dish is one to add to the dinner menu. The Greek yogurt marinade serves as a healthy, protein-packed alternative to heavy oils and inflammatory dressings, while the cucumber and tomato offer a refreshing, crunchy bite with little calories.
Ingredients:
- 4 chicken breasts
- 1 cup Greek yogurt
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried oregano
- Sea salt and black pepper, to taste
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
- ¼ cup fresh parsley, chopped
Directions:
Step #1: In a bowl, combine Greek yogurt, lemon juice, minced garlic, olive oil, dried oregano, sea salt, and black pepper. Mix well.
Step #2: Coat the chicken breasts with the yogurt mixture, ensuring they are fully covered. Marinate in the refrigerator for at least 30 minutes or up to 4 hours.
Step #3: Preheat your grill or oven to 375°F. Grill or bake the chicken breasts for 20-25 minutes, or until cooked through.
Step #4: While the chicken is cooking, prepare the cucumber tomato salad. In a bowl, combine diced cucumber, cherry tomatoes, red onion, and fresh parsley. Season with a pinch of sea salt and black pepper. Plate, serve, and enjoy!
#11 The Best Cauliflower Pizza
Pizza night, with a healthy anti-inflammatory upgrade! This tasty cauliflower pizza offers a nutritious twist with its crispy, low-carb crust made from cauliflower, almond flour, and coconut flour. Grain-free, packed with fiber and protein, and flavorful as ever.
Ingredients:
- 1 head cauliflower, cut into florets
- 2 eggs
- 1 cup almond flour
- 1½ tbsp coconut flour
- ½ tsp oregano
- ½ tsp garlic powder
- ½ tsp onion powder
- 1½ tbsp olive oil
- ½ cup part skim shredded mozzarella cheese
- 1 pinch sea salt
- 1 cup pasta sauce
- 2 tbsp part skim ricotta cheese
- 2 tbsp pesto
- 1 cup cherry tomatoes, halved
- Basil leaf, to serve
Directions:
Step #1: Start by preheating the oven to 180°C or 350°F and line a pizza pan or large baking sheet with parchment paper.
Step #2: Next, add the cauliflower florets to a food processor and blend until it turns into cauliflower rice.
Step #3: Add the riced cauliflower to the center of a cheesecloth or a clean dish towel and squeeze out the moisture. Add to a large mixing bowl.
Step #4: Whisk the eggs and add to the bowl with the cauliflower along with the almond and coconut flour, seasoning, olive oil, shredded cheese, and salt. Mix well.
Step #5: Add the cauliflower pizza dough to the pizza pan or baking tray and flatten to create a circle. Top with the pizza sauce, ricotta cheese, pesto, and tomatoes.
Step #6: Bake for 30-40 minutes, then serve with fresh basil and allow the pizza to cool for a few minutes before slicing. Enjoy!
#12 Easy Dijon Garlic Broiled Salmon & Asparagus
A quick and flavorful meal that’s both nutritious and simple to prepare. Rich in omega-3s, antioxidants, and anti-inflammatory properties, this one-pan protein-rich salmon dinner comes together in just 15 minutes!
Ingredients:
- 3 tbsp olive oil, divided
- 2 tbsp Dijon mustard
- 1 tbsp soy sauce
- Sea salt & black pepper
- 4 cups asparagus
- 2 garlic, minced
- 24 oz salmon fillets
Directions:
Step #1: Preheat the broiler. Prepare a broiler rack about 6 inches from the broiler. Line a baking sheet with foil.
Step #2: Mix together the garlic, mustard, soy sauce, and half the olive oil.
Step #3: Season the fish with salt and pepper. Spoon mustard mixture over the salmon. Toss the asparagus with the remaining olive oil, salt, and pepper.
Step #4: Cook for 6-10 minutes. Cooking time will depend on the thickness of your salmon and how well done you like it. For medium-rare salmon, you will want 5-6 minutes. For fully cooked salmon, closer to 10-12 minutes.
#13 Turkey Meatballs With Parmesan Zoodles
A protein-rich, low-carb dish perfect for Italian night when you’re craving spaghetti and meatballs without the guilt. Ground turkey provides lean protein, while zucchini noodles offer a nutrient-dense, grain-free alternative to pasta. Avoid sneaky sugars and additives by making your own simple tomato sauce, and enjoy!
Ingredients:
- 1 egg
- 16 oz ground turkey
- ½ yellow onion, finely chopped
- 1 tsp garlic powder
- ¼ cup parmesan cheese, grated
- 1 tbsp coconut oil
- 28 oz diced tomatoes
- 1 tsp Italian seasoning
- 3 cups zucchini noodles
- Parmesan cheese, grated, to serve
- Basil leaf, chopped, to serve
- Sea salt & black pepper, to taste
Directions:
Step #1: Start by adding the egg to a mixing bowl and whisk well. Add the onion, garlic powder, and parmesan cheese. Season with salt and pepper and mix well.
Step #2: Add the turkey and mix to combine.
Step #3: Chill the meatball mixture in the fridge for 20 minutes.
Step #4: Remove from the fridge and heat coconut oil in a large stockpot over medium heat. Roll the mixture into meatballs and place them in the stockpot. Cook for about 5-7 minutes turning them frequently to brown on all sides.
Step #5: Add the tomatoes and Italian seasoning to the stockpot and bring to a boil. Reduce the heat to a simmer, cover, and cook for an additional 15 minutes or until the meatballs are completely cooked through.
Step #6: Serve with the zucchini noodles and garnish with extra grated parmesan cheese and fresh basil.
#14 White Bean and Vegetable Stew With Herbs
White beans are a common ingredient in Blue Zones, especially in the Mediterranean, where legumes are a central part of the diet. Plus, they’re a great source of plant-based protein, and pair perfectly with Mediterranean-inspired vegetables and herbs like in this anti-inflammatory, comforting, meal.
Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 (15 oz) can white beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tsp dried oregano
- Sea salt and black pepper, to taste
- 2 tbsp fresh parsley, chopped
Directions:
Step #1: Heat olive oil in a large pot over medium heat. Add the onions, garlic, and carrots, and sauté until softened, about 5-7 minutes.
Step #2: Add the chopped celery and bell pepper to the pot and cook for another 5 minutes.
Step #3: Stir in the white beans, diced tomatoes, and vegetable broth. Add the dried rosemary, thyme, and oregano. Season with sea salt and black pepper.
Step #4: Bring the stew to a boil, then reduce the heat to low. Simmer for 20-30 minutes, allowing the flavors to meld and the stew to thicken.
Step #5: Adjust seasoning with additional salt and pepper if needed. If the stew is too thick, add a bit more broth or water to reach your desired consistency.
Step #6: Ladle the stew into bowls and garnish with fresh parsley.
Step #7: Serve hot, over a bed of farro if desired.
#15 Miso-Glazed Salmon with Roasted Japanese Sweet Potatoes
Japanese sweet potatoes, known for their vibrant purple skin and creamy flesh, are a staple in Blue Zones like Okinawa, Japan. They’re packed with antioxidants, fiber, and essential vitamins that reduce inflammation and promote heart health, and are bountiful in the fall season! Paired with miso-glazed salmon, this dish offers a perfect balance of omega-3 fatty acids and anti-inflammatory nutrients.
Ingredients:
- 2 large Japanese sweet potatoes, cut into wedges
- 2 tbsp olive oil
- Sea salt and black pepper, to taste
- 2 tbsp miso paste (white or yellow)
- 1 tbsp soy sauce
- 1 tbsp honey or maple syrup
- 1 clove garlic, minced
- 2 tsp fresh ginger, grated
- 2 salmon fillets
- 1 tbsp sesame seeds (optional, for garnish)
- 1 tbsp chopped green onions (optional, for garnish)
Directions:
Step #1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
Step #2: Toss the sweet potato wedges with olive oil, sea salt, and black pepper. Arrange them in a single layer on the lined baking sheet.
Step #3: Roast the sweet potatoes in the preheated oven for 25-30 minutes, or until tender and golden, flipping halfway through.
Step #4: In a small bowl, mix together the miso paste, soy sauce, honey (or maple syrup), minced garlic, and grated ginger until well combined.
Step #5: Pat the salmon fillets dry with paper towels and brush them generously with the miso glaze.
Step #6: Place the salmon fillets on a separate baking sheet or on top of the sweet potatoes during the last 10 minutes of roasting. Broil the salmon for 5-7 minutes, or until cooked through.
Step #7: Arrange the roasted sweet potatoes and miso-glazed salmon on plates. Garnish with sesame seeds and chopped green onions if desired.
Step #8: Serve immediately and enjoy.
Support Healthy Aging, Fight Inflammation & Boost Protein Intake All In One Meal
These anti-inflammatory dinner options are not only delicious and satisfying but also easy to modify and customize based on your unique dietary needs and taste preferences! With options for plant-based, paleo, and dairy-free eaters, there’s something for everyone. Requiring minimal ingredients and prep work, they’re great for quick dinners or busy nights. Give these nutrient-rich dishes a try, and see for yourself.
